How to make your diet healthy, cheap, and environmentally friendly without compromising on its nutrients

Asbabsehat People choose certain foods or change their diet healthy for a variety of reasons: to improve their health, lose weight, save money. Or because of environmental concerns about how food is produce.

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Consider the trend towards low-fat products in the 1980s and low-carb diets in the 1990s, and now, the increase in plant-based protein products and prepared meals.

But before you give up your old food, it’s important to consider the nutritional trade-off. If you replace one food with another, are you still getting the vitamins, minerals, and other nutrients you need?

In a recent paper , I attempt to raise awareness of the nutritional differences between foods by creating a new index specific to the country of Australia. It aims to help Australians make better food choices and get the nutrients recommended for good health.

Are we getting enough nutrition for diet healthy?

The Australian Bureau of Statistics has published a table showing the general intake of selected nutrients across the population. The table also shows the proportion of Australians whose nutritional intake is typically below average.

While Australian adults eat in a variety of ways, they generally get enough nutrition regardless of their diet.

For example, most people seem to be getting adequate amounts of niacin (Vitamin B3) and phosphorus. And the table shows 97% of Australians get enough vitamin C.

However, inadequate intake of calcium, magnesium, vitamin B6 and zinc is common.

About two thirds of Australian adults consume less calcium than recommended (which ranges from 840 to 1100 mg/day depending on age). Worryingly, 90% of women over the age of 50 do not get enough calcium.

Inadequate zinc intake is most common among Australian men – more than half over 50 consume below recommended levels.

So what about free sugar? This includes added sugars and the sugar components of honey and fruit juices, but excludes natural sugars in whole fruit, vegetables and dairy.

It is recommended that Australians limit free sugar to less than 10% of dietary energy intake. However, nearly 50% of Australian adults exceed the recommended limit.

Pay attention to nutrients that are not consumed for diet healthy

Each food has a different nutritional composition. And as the Australian Dietary Guidelines out, we must eat a variety of foods to stay healthy.

We need to pay more attention to foods which are sources of essential nutrients that are insufficient for many Australians. Wherever possible, Australians should try to incorporate more of these foods into their diet.

At the same time, foods with a lot of sugar should be eaten only in moderation.

The new food index I am producing seeks to help Australians achieve this. It provides an overall nutritional composition score adapted to the context of the Australian diet.

The index includes eight vitamins (B1, B2, B3, B6, B12, Folate, A and C), eight minerals (calcium, phosphorus, zinc, iron, magnesium, iodine, selenium and molybdenum), along with protein and free sugars.

These 18 elements have been weight in proportion to the levels of inadequate or excessive intake in Australia. Higher scores are better than lower scores.

So, food’s index rates are high if they are sugar-free, and rich in elements more Australians need – calcium, magnesium, vitamin B6, zinc and vitamin A.

Foods that contain few nutrients but add sugar score very low. For example, a chocolate chip cookie weighing 35 grams scored 0.004 and a sugar-sweetened cola-flavored drink scored below no.

Changing food may not be effective for diet healthy

The index can be used to compare foods that can be considered as substitutes in pursuing a diet that is healthier, more affordable, or better for the environment.

In the case of milk, 250ml full cream milk scores 0.160, and low-fat milk is almost as high as 0.157.

This index indicates the potential for nutrient exchange when choosing a dairy alternative. A 250ml serving of calcium-fortified oat drink scored 0.093. Without calcium fortification, the score drops to 0.034

Looking at the meat, 100g of raw diced beef scores 0.142. The equivalent portion of a plant-base burger made of pea protein, with lots of added vitamins and minerals, scored nearly the same at 0.139. This shows that plant-based alternatives are not necessarily lacking in nutrients.

The index also shows differences in the nutritional needs of women and men. For example, the score for two large eggs was higher for women (0.143) than for men (0.094). This reflects inadequate iron intake among younger women.

When to change food

To date, complete nutritional information on foods eaten in Australia has only been found in databases used by scientists and nutrition professionals.

For the average consumer, packaging on unprocessed foods – such as fruit and vegetables, fresh meats, and some cheeses – usually does not include nutritional information.

Consumers can consult the nutrition information panel when buying processed foods, but only some nutrients are shown.

Consumers can view food nutritional information when buying a product but not all information is displayed.

I hope my research can encourage manufacturers to produce more nutrient-dense foods or those formulated to meet the nutritional needs of specific groups.

In the future, I hope this index will also be translated into an easy-to-use format or application that everyday Australians can consult, to ensure their changing food preferences result in healthier choices.

Diet Food Formulas For Those Who Are Losing Weight

Weight loss is something that can happen at any time for various reasons. Sometimes weight gain can happen because of things beyond your control. Therefore, what is more important now is to know the way to go and the diet foods needed to lose weight again if necessary.

Talking about diet food, there is one formula that anyone who cares about health should always adhere to. What’s that?

According to research, to get effective diet results, someone who is on a diet must regulate his diet with the provisions of a quarter of protein, a quarter of carbohydrates, and the rest fiber.

So, when mom or a family member decides to go on a diet, the best way to get diet food is to reduce carbohydrate consumption, increase protein consumption, increase fiber consumption, and generally reduce the number of calories.

To do that, here’s a practical guide to diet foods that can be used as alternatives when really need.


Protein is often difficult to separate from fat. However, there are several choices of protein sources that contain only a small amount of oil. There are at least two groups of proteins that you can use.

For animal protein, I use chicken breast with low-fat parts of beef such as tenderloin. Both types of meat contain very little fat, so when you use them as a source of protein in more quantities than usual, you will not eat foods that contain too much fat.

The second type of animal protein to choose from is fish. Any fish tends to have only good fats, not saturated fats. With fat from tuna, mama and family will actually get fat which is a nutrient for the brain.

As for vegetable protein, you can use nuts that are widely used. Almonds are a great source of low-calorie, plant-based protein. In addition, there is also a very popular ingredient for this purpose, namely tempeh, which is also very rich in vegetable protein.


When you or your family plan diet meals to lose weight, carbohydrates are usually the first to be highlighted. Yes, although carbohydrates are a source of energy and provide a feeling of fullness, we tend to consume more carbohydrates than we actually need. For that, there is an effort needed to reduce it.

To reduce carbohydrates to the remaining only a quarter of the daily food portion, there are two things you can do. First, you can immediately reduce the amount of rice to a quarter of it. In addition, there is also a second way, namely choosing carbohydrate sources. Which are actually also sources of other substances, including protein.

For example, you can choose to start frequently replacing rice with oatmeal. Or, if you want a carbohydrate source that is also rich in protein, you can choose to use potatoes that are prepared by steaming and seasoned to taste.

Here, the point is to reduce carbohydrates to a quarter of the food portion.


Finally, which is the largest part of diet food, fiber is the part that must be prepared in abundance. We need good planning to get this. This is mainly due to Indonesian culture, fiber tends to be used as a complement to staple foods.

However, getting fiber is cheap in Indonesia because vegetables tend to be cheap because. The place where they are grown is usually never too far from the city where we live.

Among the fruits and vegetables that are best for the diet, we can include broccoli, spinach, carrots, guava, and celery sticks. Broccoli and carrots can be enjoyed deliciously simply by steaming and sprinkled with a little salt and pepper. for spinach, guava, and celery sticks, all three can be eaten raw.

Surely you know that many of our fiber sources are rich in vitamins and minerals! In particular, many of you know that they are high in vitamin C, which is a supporter of our immune system!

Mama needs to learn various recipes for processing these vegetables this is of course. Because fiber is a large part of the food needed for a healthy diet, especially for weight loss.

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